WOD: Tuesday, April 1st, 2014

FORECAST: Rain all day long. There are changes to today's programming.

MUSIC: We have engineered the best soundtrack for tomorrow's workout. Check it out below.

(A) Quad Clean Stretch and 3-Pause/Position Clean Drills

  • Big classes, we will be short on space so share platforms, rotating in and out through the drills.

(B) Find a High Bar Back Squat 5RM

(C) 3-4x5 @ 90% of 5RM Back Squat

(D-1) Performance and Lean Machine:

Relay Style (each partner must complete his/her set before other partner can start), with one partner working/one partner resting:

  • 10 Deadlifts 185/125 per partner
  • 20 Lateral Burpee Jump Overs per partner
  • 10 Deadlifts 185/125 per partner
  • 20 Lateral Burpee Jump Overs per partner

Then Tag Team (switch partners as desired) to complete

  • 80 Russian Kettlebell Swings 1.5/1.0 Pood

(D-2) Get SWOL:

Relay Style (each partner must complete his/her set before other partner can start), with one partner working/one partner resting:

  • 5 Sumo Deadlifts 255/165 per partner
  • 10 Lateral Burpee Jump Overs per partner
  • 5 Deadlifts 255/165 per partner
  • 10 Lateral Burpee Jump Overs per partner
  • 5 Sumo Deadlifts 255/165 per partner
  • 10 Lateral Burpee Jump Overs per partner
  • 5 Sumo Deadlifts 255/165 per partner
  • 30 V-Ups per partner
  • 5 Sumo Deadlifts 255/165 per partner
  • 30 V-Ups per partner